Spicy Yogurt Marinated Chicken Strips

Spicy Yogurt Marinated Chicken Strip
Serve with Tzatziki Sauce

3-4 Chicken Breasts cut into thin strips
1 cup homemade Yogurt
2 garlic cloves minced
2 TBSP fresh squeezed lemon juice
2 TBSP Olive Oil
1/2 TSP Organic Cinnamon
1/2 TSP Organic Oregano
1/2 TSP Himalayan Salt
1/4 TSP Organic Ground Nutmeg
1/4 TSP Organic Ground Cloves
1 TSP Organic Paprika
1 TSP Organic Tumeric
1 TSP Organic Cumin
1 TSP Organic Coriander
1 large Onion cut into thin strips

• Preheat oven to 400 degrees
• Mix together all the dry spices. 
• Whisk Yogurt, Lemon Juice, Olive Oil, Garlic and all the dry spices to make marinade.
• Place Chicken and marinade mixture in a large baggy, getting all the air out of the bag.
• Marinade 4 hours or longer.
• Add onions to mixture.
• Place chicken mixture and onions on a greased jelly roll pan.
• Bake 30-40 minutes or until chicken is done.

Anti Inflammatory Guidelines per my chiropractor

 

Anti Inflammatory Guidelines

These are the anti inflammatory guidelines my chiropractor gave me.  After 3 months begin to add eliminated food back very slowly, one food a week.

FOODS TO AVOID DURING THE ELIMINATION PHASE

SUGARS: corn syrup, high fructose corn syrup, molasses, honey, chocolate, candy, and ALL forms of artificial sweetener including Stevia

GRAINS: no grains, (none. period. end of story.) which covers pretty much everything that is packaged or already prepared

DAIRY: plain and simple, no eggs, milk, cheese, cream, or anything made with dairy, get the picture

SOY:   no soy milk, soy sauce, soy protein, or anything packaged that could have soy something in it

ALCOHOL:   it doesn't matter what the American Heart Association says about wine LOL

TEA/COFFEE/DECAFF:  the only exception is herbal tea that is naturally decaffeinated

BEANS, LENTILS, RICE, QUINOA

NUTS, PEANUT OIL

NIGHTSHADE VEGETABLES:  WHITE POTATOES, EGGPLANT, PEPPERS all kinds, TOMATOES

SEASONINGS to avoid:  Paprika, chili powder, tomato powder, curry or any type of pepper except black

FOODS TO  EAT DURING THE ELIMINATION PHASE:

BONE BROTH, HOMEMADE ONLY, 1-2 cups per day:  CHICKEN, BEEF

MOST VEGETABLES:  Except those previously mentioned to avoid. Sweet potatoes are fine.

OLIVES AND OLIVE OIL

FERMENTED FOODS:  sauerkraut, kimchi, pickled ginger, pickles, kombucha tea, olives

MEATS:  fish, chicken, beef, pork, lamb, organ meats (grass fed whenever possible) or Publix Greenwise

LOW GLYCEMIC FRUITS:  apricots, berries, cherries, green apples, green bananas, peaches, nectarines, pears, plums, grapefruit, lemons, limes

COCONUT, UNSWEETENED:   coconut oil, butter, flakes, milk, manna, etc.

HERBAL TEAS

SEASONINGS:  salt, black pepper, garlic, turmeric, fresh and dried herbs, cinnamon, nutmeg, ginger, cloves, organic yellow mustard no added sugar, organic horseradish no added sugar

Almost White Chicken Chili

Almost White Chicken Chili  2-3 servings

1-2 chicken breasts cut into cubes
1-2 TBSP olive oil
1 garlic cloves, minced

1/2 small onion, chopped finely

1/2 cup finely shredded organic carrots
1/4 cup finely chopped celery

15 ounce can organic black beans drained and rinsed (or use 1 1/2 cups homemade if SCD)

1/8 TSP cumin

1/4 TSP ancho chili powder

1/2 TSP dried oregano

2 cups organic chicken broth ( or used homemade is SCD)

1/2 cup finely chopped organic spinach (approximately 1 cup before chopping)

Lime Crema

1/2 cup homemade yogurt if SCD (or use a 5 ounce container organic greek yogurt)
juice from one small lime or to taste

• Cook Chicken in olive oil until done, remove from pan
• In same pan, cook onions and celery until translucent, add garlic cook 2 minutes
• Add chicken back into pan with black beans, spices and broth
• Cover and cook an hour
• Add finely chopped Spinach, warm through until wilted
• Make Lime Crema - simple stir lime juice into yogurt
• Add a large dollap of lime crema to Chile before serving

Red Roasted Pepper Sauce

Roasted Red Pepper Sauce          2 servings

1 1/2 cups roasted red peppers, diced  (I used jarred)
1/8 tsp salt
2 TBSP olive oil
1 tsp red wine vinegar
1/2 tsp garlic, minced
2/3 tsp paprika
1 1/2 tsp lemon juice (fresh squeezed)

• Combine all ingredients except oil in a blender.  Mix on medium speed for 30 seconds.  While blender is running, slowly pour in oil.

Red Roasted Pepper Sauce

Recipe from Green Chef:

Roasted Red Pepper Sauce          2 servings

1 1/2 cups roasted red peppers, diced  (I used jarred)
1/8 tsp salt
2 TBSP olive oil
1 tsp red wine vinegar
1/2 tsp garlic, minced
2/3 tsp paprika
1 1/2 tsp lemon juice (fresh squeezed)

• Combine all ingredients except oil in a blender.  Mix on medium speed for 30 seconds.  While blender is running, slowly pour in oil.

Butternut Squash Black Bean Spinach Chili

Butternut Squash Black Bean Spinach Chili     2-3 servings

1/2 organic butternut squash (use the other half in another recipe) (or 2 cups frozen)

1 cup organic spinach, washed and then chopped

1 15 ounce can organic black beans, drain and washed (or use 2 cups of homemade)

1/2 sweet onion, chopped finely

3/4 cup (before dicing) roasted red peppers, diced (jarred worked great)

1 organic vegetable bouillon cube

1 1/2 TSP garlic, minced

1/8 TSP ground cumin

1/2 TSP ancho chili powder

1/4 TSP oregano

2-3 cups water (or omit bouillon and use homemade chicken broth)

1 1/2 TSP olive oil

2-4 TBSP sour cream added after cooking chili, to taste

• peel squash, grate half, cube half  (if using frozen, don't grate, just use cubes)
• saute diced onion in about 1 1/2 TSP olive oil in large pot over medium heat, cook 2 minutes
• add diced roasted red peppers and garlic to pot with onion, cook 2 minutes
• add squash to pot, stir to combine, cook 2 minutes
• add beans, that have been drained and rinsed, to pot with 2 cups water (depending on the size of your squash, you may need to add additional water to cover ingredients
• add remaining ingredients and stir well
• bring to a simmer, then reduce heat to medium low
• simmer 15-20 minutes, stirring occasionally, cook until squash is tender
• salt and pepper to taste
• add a dollop of sour cream and stir in, to taste

Carrot, Red Roasted Pepper, Spinach Salad

Carrot, Red Roasted Pepper, Spinach Salad
Makes 2-4 servings

2 large organic carrots
3 strips jarred organic red roasted peppers
1 large organic beefsteak tomato
1 1/2 cups organic spinach
2-3 TBSP Italian Dressing, or to taste

• Wash, trim carrots.  Using box shredder, shred carrots and place in large salad bowl.
• Rough chop 3 large strips of jarred red roasted peppers.  Add to bowl.
• Wash tomato.  Remove seeds and chop into 1/2 inch pieces.  Add to bowl.
• Wash spinach and spin dry.  Chop into bite size pieces.  Add to bowl.
• Add Italian dressing a tablespoon at a time, tossing salad, until desired consistency.

Almond Flour Applesauce Muffins, Specific Carbohydrate Diet, SCD

Almond Flour Applesauce Muffins    makes 12

3 Cups Honeyville Blanched Almond Flour
1 TSP Baking Soda
1/2 TSP Salt
1 TSP Organic Cinnamon
3 TBSP Organic or Local Honey
1/2 Cup homemade Yogurt
1/2 Cup Organic Eden brand Applesauce
1 TSP Vanilla
3 Organic Eggs, beaten

• Preheat oven to 350 degrees.
• Combine dry ingredients in a medium mixing bowl.
• Combine wet ingredients in a large mixing bowl with beaten eggs. 
• Add combined dry ingredients into wet ingredients mixing well by hand.
• Using naturally refined Organic Coconut Oil, grease muffin tin.
• Spoon mixture into muffin tins, makes 12 muffins.
• Bake 25 minutes or until golden brown (depending on the brand of almond flour, baking time may vary so start watching muffins at about 20 minutes so they don't over bake)

These muffins freeze well in freezer safe Mason Jars for one month.  Not all mason jars are freezer safe!!

Cheese Bread Buns, Specific Carbohydrate Diet, SCD Legal

Cheese Bread Buns, Specific Carbohydrate Diet, SCD legal    makes 6 buns

2 1/2 cups Honeyville brand Blanched Almond Flour
1/4 cup Naturally Refined Organic Coconut Oil
1 cup shredded Organic Cheddar block cheese (don't buy already shredded)
1 TSP Baking Soda
1/8 TSP Salt
3 large, Organic Eggs, beaten

• Preheat oven to 350 degrees.
• Mix Almond Flour, Baking Soda and Salt.
• Add shredded Cheese and mix.
• Add beaten eggs and mix. Dough will be thick like cookie dough
• Scoop into coconut oil greased Muffin Top pans and press to form bun.  Makes 6.
• Bake until golden brown on top, about 18-20 minutes.
• Let cool, then slice into buns.

Recipe Adapted from the book, "Breaking the Vicious Cycle" by Elaine Gottschall.  This book explains The Specific Carbohydrate Diet so well, highly recommended reading.

I made these in a Muffin Top Pan then carefully slice into "buns".  This original recipe said to bake in a buttered 4x8 loaf pan at 350 degrees until golden brown.

I substituted naturally refined Organic Coconut Oil for the butter that was in the original recipe.

Amy's Cucumber Dressing

Amy's Cucumber Dressing

2 TBSP Red Wine Vinegar
4 TBSP Olive Oil
1 large Organic Cucumber, seeded, diced into tiny cubes
1/2 cup Feta Cheese, Crumbled ( leave this out for SCD )
2 TBSP chopped fresh Parsley

• Whisk together and let sit in refrigerator several hours before using

NOTE: This is a flavorful topping for turkey burgers

Italian Dressing

Italian Dressing

1/4 Cup Olive Oil
2 TBSP Red Wine Vinegar or Fresh Squeezed Lemon Juice
1 clove garlic, minced
1/2 TSP Organic Dried Basil
1/2 TSP Organic Dried Oregano
1/4 TSP Ground Mustard
1/4 TSP Salt

• Whisk ingredients together
• Let sit for several hours before using
• Stores for up to a week in refrigerator

Garlic Lemon Yogurt Marinated Baked Chicken for SCD

Garlic Lemon Yogurt Marinated Baked Chicken for SCD

4 Pasture Raised Chicken Breasts, boneless, skinless cut into strips (cut each breast into 3 strips)
1 cup SCD homemade Yogurt
2 Garlic cloves, minced
1/2 TSP Organic Basil
1/2 TSP Organic Oregano
1/2 TSP Organic Parsley
2 TBSP Olive Oil
2-3 TBSP lemon juice
lemon zest from 1/2 lemon

• Place all the ingredients except the chicken strips in a large bowl and whisk together.
• Add chicken strips and mix to coat all the pieces
• Pour into a gallon size baggy and squish the air from the baggy and seal.
• Refrigerate 4 hours or more. 
• Place marinated chicken strips in a glass baking dish. 
• Bake uncovered in a preheated 375 degree oven 45-60 minutes until chicken is done.

Roasted Zucchini, Yellow Squash SCD

Roasted Zucchini, Yellow Squash  SCD

2 Organic Zucchini, cut into 1/2 inch thick slices

2 Organic Yellow Squash, cut into 1/2 inch thick slices
2 Organic Carrots, cut lengthwise into quarters then in to 3 inch long pieces

1/2 TSP Organic dried Basil
1/2 TSP Organic dried Oregano

3 TBSP Olive Oil

4 cloves Garlic, minced

1 cup freshly grated Organic Mild Cheddar Cheese

Fresh Parsley, chopped fine for garnish

• Preheat oven to 400 degrees.
• Line a rimmed baking sheet with parchment paper or aluminum foil.
• In a small bowl, whisk together olive oil, garlic, basil and oregano. Set aside for 10 minutes so flavors infuse into the oil.
• Place Carrots, Zucchini and Squash in a large bowl.  Pour olive oil mixture over and toss to coat.
• Place on lined baking sheet in a single layer.
• Sprinkle cheese over the top .
• Roast in preheated oven 20 minutes or until cheese is melted.
• Garnish with fresh parsley and serve immediately.

Crock Pot Cheesy Chicken, Garlic, Carrots, Onions SCD

Crock Pot Cheesy Chicken, Garlic, Carrots, Onions

3-4 Pastured Chicken Breasts, cut each into 3 strips
1/2 TSP dried Organic Basil
1/2 TSP dried Organic Oregano
1/4 TSP dried Organic Rosemary
5 Organic Carrots, cut into 3 inch pieces
1 large onion sliced into thick pieces, I generally use Vidalia
4 garlic cloves, minced
1/2 TSP dried Organic Thyme
3 TBSP Olive Oil
1 cup freshly grated mild Organic Cheddar Cheese
2 TBSP fresh chopped Parsley
3/4 cup homemade chicken broth

• Pour chicken broth in bottom of slow cooker.
• Season Chicken strips with Basil, Oregano and Rosemary, place in bottom of 6 quart crock pot
• Toss carrots, onion, garlic with olive oil and Thyme, place in crock pot
• Cover and cook low 6-7 hours or on high 3-4 hours
• Sprinkle with grated cheese before eating

Once a Week Batch Cooking / Freezer Meal Meat Starters / Specific Carbohydrate Diet SCD Legal

Batch cooking saves time and keeps this girl on her Specific Carbohydrate Diet, SCD legal!  When I started making my Freezer Meal Meat Starter Batch Cooking recipes, the hubs wasn't sold on the idea but now he realizes it is the best way to keep me on my diet.  This weekend he cooked chicken breasts and shredded them and also made chicken meatballs.  It is so nice to look in the freezer and see the freezer safe mason jars with shredded cooked chicken, and chicken meatballs ready to eat! No running to the store last minute, or worse, eating out.

The idea I had when I came up with the Freezer Meal Meat Starters / Batch Cooking is to cook and freeze enough of one type of meat recipe to last for a month.  It works for us, but does get pretty boring sometimes.  We do occasionally cook other meat, but not often as my tummy doesn't tolerate most other meats.  I would love to hear from others who might be trying this type of batch cooking. 

Tzatziki Sauce SCD Legal

Tzatziki Sauce SCD Legal      Cooking for 2 Recipe

Prepare 24 hours ahead of time to allow time for cucumber and yogurt to drain

1/2 to 2/3 cup  SCD 24 Hour Yogurt (homemade)
1 Organic Cucumber
1 Garlic Clove, minced
1 TSP fresh squeezed Lemon juice
1 TSP Olive Oil
1/4 TSP dill or to taste

• Drain Yogurt overnight, refrigerated.  Drain using any method you like.  I like to put a coffee filter in a wire mesh strainer over a bowl.  Place the yogurt on the filter then cover with plastic wrap or a cloth so it doesn't dry out too much on the top.
• Cut the cucumber in half and deseed using a spoon.  Peel cucumber (or leave peel on if you like more crunch).  Chop into small chunks (about 1/4 inch square.  Drain using any method you like.  I like to put the pieces in cheesecloth and suspend over a bowl to drain.  Drain overnight, refrigerated
• Several hours before serving combine the drained yogurt, cucumber, minced garlic, lemon juice, olive oil, and dill.
• Cover and chill several hours before serving.

 This is a recipe that you can make to your taste.  I like mine with very little dill and on the dry side.  You can also add salt to taste. 

10 Foods That Help Fight Depression

I came across this story on Facebook today, 10 Foods That Help Fight Depression.  Most of the time I skip over this type of feed on Facebook, but today I decided to read this one.  I am really glad I did because it is a gentle reminder of why I am feeling so much better than I did just 2 short years ago! 

I have told quite a few friends and family members what I am doing to fight the pain I had in my feet, hips, knees, shoulders and back that kept me from walking more than a few minutes without having to sit down or kept me home entirely.  But I don't think they are listening to me.  Change is hard for all of us but sometimes you just have to take the bull by the horns...or in my case, start with little changes and build upon them until you can "feel" the difference.  Take a look at my grocery list, even if you can't afford organic groceries, at least eat non processed foods. 

I have also stopped having inflammatory bowel issues that I have had since I was 16 years old.  I love being able to know I can get up in the morning and not have to allow for 3 hours of diarrhea and stomach pain before I can leave my house or be afraid to leave my house on bad days!

My food journey to better health started 2 years ago. It all began with my new doctor asking me to read the book by Dr. Joel Fuhrman, Eat to Live.  I have since modified that diet to include foods that help my particular health needs (in my opinion, Specific Carbohydrate Diet) and exclude foods that I feel are inflammatory to my gut and body (ie. processed foods, gluten, nightshade vegetables, most raw vegetables and processed sugar).  I know I am doing something right because I am off all medications except a B/P pill, my labs are normal and two months ago I started walking and can now walk 2 miles without pain (my new walking/running shoes might be helping also)!

After reading the article, 10 Foods That Help Fight Depression, I decided to make a one day menu based on those foods and a few more of my favorites to show how easy it is to eat healthy.  Try this menu several days a week.  It is just this simple to eat foods that are good for you! (time saver tip: wash 3-4 cups of spinach using white vinegar with water rinses, just the amount you will need for the day, spin or pat dry then store in a mason jar (it only keeps one day like this).

BREAKFAST: 
EGGS, ONION, GARLIC, SPINACH SAUTE

• 1 onion sliced and sautéed with 1 clove of minced garlic in olive oil
• 1 cup organic spinach or kale washed, chopped really fine like herbs,  added to onion and garlic mixture cooking it just until it wilts
• 1-2 organic eggs scrambled and mixed into onions, garlic and spinach/kale (or if you can't eat eggs, add cooked beans to the mixture, it is delicious for breakfast or lunch)
• if you tolerate tomatoes and mushrooms, chop some up and add to the cooked ingredients

MID MORNING SNACK:

• 1 ounce walnuts (or sunflower seed butter spread on apple)
• 1 apple

LUNCH:
CHICKEN SPINACH SALAD

• 1 cup organic washed spinach
• 1 cup chopped strawberries (blackberries or blueberries or a combination of them fresh or frozen)
• 3 TBSP sunflower seeds (or walnuts)
• a few sliced mushrooms
• dressing of your choice or use my strawberry dressing recipe
• 2-3 ounces chicken breast from my freezer meal starter recipes (or cooked shrimp or any kind of leftover meat)

MID AFTERNOON SNACK:

• an entire avocado sliced, sprinkle with lime juice and salt of your choice)
• chopped tomato (if you can tolerate them)

DINNER:
HOMEMADE BLACK BEAN SOUP/VEGETABLES AND CHICKEN

• 1 to 2 cups black beans cooked with sauted onions, shredded carrots and celery, chopped spinach and garlic
• a side of mushrooms sautéed or cooked however you like them or leave them raw if you like
• a vegetable side of your choice
• 2-3 ounces chicken breast from my freezer meal starter recipes (or any other meat from my freezer meal starter recipes)

AFTER DINNER SNACK:

•  Chia seed and blueberry smoothie made with your recipe of choice (I use homemade yogurt and frozen blueberries (or a combination of berries) with a little local honey if needed to sweeten)

Clean Eating, Non Processed Foods, Weight Loss



This is one of my favorite meals.  I love planning colorful, fresh, non processed meals.  I generally eat six to nine vegetable servings per day.  I know that sounds like a lot, but it isn't hard once you get started, there are five vegetables on the plate, plus I had a strawberry spinach salad.  The photo is not very clear, but the squash is stuffed with caramelized onions, a cup of minced spinach, black olives and ground beef.  That flavor combination always reminds me of pizza but since I cant eat pizza crust, sauce or mozzarella cheese, this is the next best thing.

Strawberry dressing for spinach, strawberry and lettuce salad (not shown)
Stuffed Squash  (without nomato sauce like in recipe)
Green Beans
Baked Carrots

Homemade Dark Chocolate

Homemade Dark Chocolate (not SCD legal)

1/2 cup Organic Cacao Powder
1/4 cup Organic Coconut Oil
2-4 TBSP Organic Honey or Pure Maple Syrup

Melt coconut oil in small saucepan. Remove from heat.
While coconut oil is still hot, add Cacao Powder and Honey or Maple Syrup.
Stir well until smooth.  The longer you stir, the creamier the chocolate.  You will see it thicken.
*Pour into a parchment paper lined 8x8 freezer dish, smooth out even across paper.
Place in freezer 30 minutes, then break into pieces.  Store sealed in a container in refrigerator.

EDITED: * Pour into candy molds.  Place in freezer 30 minutes then remove from molds and store in a mason jar in refrigerator.

This will taste sweeter once it cools.

This is my favorite brand Cacao Power HERE

NOTES:  I have seen several recipes on line to make dark chocolate.  Some add vanilla extract but mine got lumpy when I tried that. I usually use 3 TBSP of honey, and that tastes about like 70% dark chocolate to me.

Yellow Squash Casserole, AIP legal

Yellow Squash Casserole SCD legal            1-2 servings

2 medium organic Yellow Squash, sliced NOTE TO HUBBY...please peel my squash and take seeds out
1 medium Vidalia Onion or organic sweet onion, sliced
1 tbsp. olive oil
2 organic eggs
1/4 cup homemade 24 hour yogurt
1/4 tsp sea salt

Cook onions in olive oil until caramalized about 7-10 minutes.  Beat eggs and yogurt together, then add squash and onion mixture, stir well.  Grease or spray square 9 inch casserole dish with nonstick spray. Pour mixture into dish.

Bake 350 degrees for 45 minutes or until it looks done, the egg and milk will be "set".